CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Rower
– 25m Lunge
– 25m High Kick
– 25m Side to Side Lunge
– 25m Fanny Kickers
2x: Olympic Warmup (Clean) (No Measure)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
Once with a PVC pipe and once with a barbell.
Level Two
L2 A: Metcon (Weight)
EMOM – 6:00
– 15 Heavy Russian KB Swings
L2 B: Metcon (Weight)
EMOM – 12:00
– Odd: 10 Box Jumps (24″/20″)
– Even: 5 Double KB Presses
L2 C: Metcon (Time)
15-12-9-6 Reps For Time:
– Knee Raises
– Deadlift (135#/95#)
Level Three
L3 A: Metcon (Weight)
EMOM – 6:00
– 3 TnG Hang Squat Clean w/ 60% of 1RM
L3 B: Metcon (Weight)
EMOM – 12:00
– Odd: 4 TnG Power Cleans w/ 70% of 1RM
– Even: 4 to 6 Handstand Pushups
L3 C: Metcon (Time)
15-12-9-6 Reps For Time:
– Toes to Bar
– Power Clean (135#/95#)